Treeningukava/ WOD

WOD

CHAD
For Time
1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (20/15 kg)

WOD

ISABEL
For Time
30 Snatches (43/61 kg)

GRACE
For Time
30 Clean-and-Jerks (43/61 kg)

WOD

TABATA THIS

Five Tabatas in 24 minutes:
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

WOD

CrossFit Total

Sum of the best of 3 attempts at each lift:
Back Squat
Shoulder Press
Deadlift

WOD

Fight Gone Bad

3 Rounds For Total Reps in 17 minutes:
1 minute Wall Ball Shots (6/9 kg))
1 minute Sumo Deadlift High-Pulls (25/35 kg)
1 minute Box Jumps M
1 minute Push Press (15/20 kg)
1 minute Row (calories)
1 minute Rest

WOD

Fittest in Tartu 2023

EVENT 3A
FOR TIME (8 MIN TIMECAP)
9-15-21 REPS OF:
BIKE ERG CALORIES
DUMBBELL FLOOR PRESS (15/22,5 kg)
TOES TO BARS

EVENT 3B
AMRAP 2
MAX HANDSTAND PUSH UPS

RX MEN: 8CM DEFICITE
RX/35+ WOMEN: FLAT
SPORT: WALLWALKS

WOD

AMRAP 8:
20 sit-ups
20 KB goblet squats (16/24 kg)

Pre-workout
Every 3:00 for 5 sets:
3 back squats

WOD

Tiimikas kell 10:00!

WOD

AMRAP 20 with a partner:

400-m run
50 KB sumo deadlift high pulls (24/32 kg)
400-m single-KB carry

– Partners run together and break up the other two movements as needed.

WOD

Every 5:00 for 5 rounds:
10 thrusters (35/50 kg)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.